Here’s a really hearty and healthy soup for any day of the week. The broth is so rich and flavorful. It’s packed with 6 grams of fiber per each cup! This soup will surely satisfy the non-vegetarians in your family. The skinny for 1 cup, 139 calories, 3 grams of fat and 4 Weight Watchers POINTS PLUS. Great as a first course or main course soup. To make it a satisfying main course soup, serve a 1½ cups serving.
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients for Soup:
1 tablespoon extra virgin olive oil
2½ cups onion, chopped
2 tablespoons fresh garlic, chopped
3 (6-inch) corn tortillas, chopped into bite-size pieces
2 tablespoons tomato paste, see shopping tip
1 tablespoon smoked paprika, see shopping tip
1½ teaspoons chili powder
1½ teaspoons garlic powder
1½ teaspoons cumin
Fresh ground black pepper, to taste
6 cups reduced-sodium vegetable broth, I used Trader Joe’s organic vegetable broth
1 (15 oz) can diced tomatoes
2 (14 oz) can black beans, rinsed and drained
2 cup fresh corn off the cob or frozen
1 tablespoon fresh lemon or lime juice
Ingredients for Topping: Optional
Nonfat plain yogurt or fat-free sour cream (1 tablespoon per serving)
Reduced-fat tortilla chips, crushed (2 tablespoons per serving)
1. In a large nonstick pot, add olive oil, onions and garlic. Sauté for 2 minutes.
2. Add chopped tortillas, tomato paste, and all seasonings. Sauté for 2 minutes.
3. Stir in vegetable broth and tomatoes. Bring to a boil, turn down heat and simmer, uncovered, for 15 minutes.
4. Add beans, corn and fresh squeezed lemon or lime juice. Mix well. Cook 10 minutes more.
5. Top each with crushed tortilla chips and yogurt or sour cream, if desired.
6. This soup freezes great!
Makes 12 cups
Black beans are digested slowly and can suppress your appetite for hours. They’re packed with fiber, iron, B vitamins and folate.
Rinsing the canned beans before adding to any dish, greatly reduces the sodium content.
I love the flavor of smoked paprika. It smells like BBQ flavors and really enhances the smokey flavor of this soup. You’ll find it in most supermarkets in the spice aisle. Or, you can just use regular paprika.
Trader Joe’s and many supermarkets sell tubes of tomato paste. So great to have on hand in the refrigerator. It will keep there for several months.
Weight Watchers (old points for 1 cup) 2
Weight Watchers POINTS PLUS (for 1 cup) 4
Weight Watchers (old points for 1½ cups
Weight Watchers POINTS PLUS (for 1½ cups) 6
|SKINNY FACTS: for 1 cup (doesn’t include optional toppings)
139 calories, 3g fat, 6g protein, 28g carbs, 6g fiber, 369mg sodium, 4g sugar
|SKINNY FACTS: for 1½ cups, a main course serving (doesn’t include optional toppings)
209 calories, 4g fat, 10g protein, 42g carbs, 9g fiber, 554mg sodium, 6g sugar